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How to Make Sausage, Bean and Quinoa Soup
This hearty soup is a play on red beans and rice made with the whole grain quinoa.
15 min prep time
30 min cook time
8servings
1 cup
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Step-By-Step Instructions:
- Add oil to a large soup pot or Dutch oven and heat over medium-high. Add onion and green pepper and sauté over medium-high heat for 5 minutes. Add garlic and sauté for 30 seconds.
- Remove onion and pepper mixture from pot and set aside. Spray pot with cooking spray. Add sausage and sauté for 3-5 minutes until brown.
- Add onion and peppers back to pot. Add tomatoes, kidney beans, chicken broth, black pepper, cayenne pepper if desired and thyme. Bring to a boil. Add quinoa, reduce heat to low and cover. Simmer for 15 minutes.
- Remove lid and add water. Simmer for 5 more minutes.
- Choices: 1 Starch, 1 Nonstarchy Vegetable, 1 Lean Protein, 1/2 Fat
Nutrition facts
8 Servings
-
Serving Size
1 cup
- Amount per serving Calories 180
-
Total Fat
5g
- Saturated Fat 1g
- Trans Fats 0g
- Cholesterol 10mg
- Sodium 370mg
-
Total Carbohydrate
24g
- Dietary Fiber 5g
- Total Sugars 5g
- Added Sugars 0g
- Protein 9g
- Potassium 450mg
- Phosphorous 0mg
Ingredients
olive oil
1 tbsp
onion(s) (diced)
1
green pepper (diced)
1
garlic (minced)
1 clove
Nonstick cooking spray
1
lean smoked turkey sausage (sliced in half lengthwise and cut into 1-inch pieces)
6 oz
tomato(es) (14.5-ounce, no-salt-added, diced)
1 can
canned kidney beans (no-salt-added, rinsed and drained)
1 cup
low sodium chicken broth (fat-free, reduced-sodium)
16 oz
black pepper
1/2 tsp
dried thyme
1/2 tsp
quinoa
1 cup
hot water
2 1/2 cup
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